There is a fit & happier person inside everyone

Category Archives: Fitness on a Budget

Last week I introduced this month’s Small Step: Go Old School. If there’s one month of my Small Steps program that best epitomizes my personal path to fitness, it’s this one. Though I take advantage of tech advances, they’re really only efficiency improvements on fitness accessories popularized in the last two decades of the last century. I’ve traded up from Walk-mans with mixed tapes to iPods with playlists and from VHS workout tapes to digital workout videos. But, at the core, there’s no part of my fitness life today that I couldn’t do if I got into Marty McFly’s borrowed DeLoreon and dialed up 1985.

The following is a breakdown of my weekly exercise routine. Following each workout description is a list of equipment, length of the workout, and total workout time to include warm-up, cool down and stretch:

It’s a 60 minute video, broken down into six ten-minute segments. The first five train strength through vinyasa yoga and quigong movements. The final segment is flexibility training using basic yoga poses. Each segment is a full-body workout with a focus on the core. I do two ten-minute segments each Tuesday so that I cycle through the entire video every three weeks. I play the digital version on my laptop and perform in my house, back patio or anywhere I travel.

I took traditional aerobics classes with my roommates in college. After two years, I still struggled with the intricate choreography. I knew it was a good workout so I stuck it out. I’ve never tried a step class, I’m pretty sure I’d break my neck. But, I loved the idea of incorporating stairs into exercise. Yet, climbing stairs for 30 minutes seemed impractical and, frankly, boring. Ditto a stair machine.

Several years ago, I developed a step routine using the bottom step of my basement stairs. I loaded one of my workout playlists and experimented with simple stepping patterns. After a few months, I got a traditional aerobic step with two sets of risers so I could add more patterns, do the routine anywhere in my house or yard and up the intensity by raising the step. My playlists consist of six fast-beat songs for the workout followed by one slower-paced song for cool down and stretch. I use a unique step pattern for each of the six songs. I tweak it regularly to keep it fresh.

Equipment: sneakers with good support, aerobic step/bottom step of stair flight, music player (optional)

Workout Time: ~25 minutes; Total Time: 30-40 minutes

Thursday: Strength & Cardio Combo: Timed Circuit

A timed circuit is a strength training workout I developed for a time-crunched client. It’s intense enough to also qualify as a moderate cardio workout. I perform two ten-minute circuits. I either do a body-weight workout consisting mostly of variations on planks, push ups and crunches or I do traditional strength training exercises like dead lifts, squats and lunges that are each paired with different upper body exercises using five pound free weights.

Equipment: yoga mat, 1 pair free weights (optional)

Workout Time: 20 minutes; Total Time: 30 minutes

Everything I Need for a Week of Workouts

Friday: Cardio: Outdoor Run

After nearly three decades of fitness training, it’s still my favorite workout of the week. Though, that’s true only if I don’t give a darn about distance or speed. I simply enjoy the experience of running. My weekly runs inspired my playlists of six fast-paced songs followed by a slower cool-down song. I put on the playlist, run and stop running at the end of the sixth song. On days I’m feeling especially good, I’ll go faster, maybe even sprint through the last lap. Some days I just don’t have “it” so I focus on just keeping a steady pace. Generally speaking, I run about 25 minutes and cover between 2.5-3 miles on an outdoor track or dirt trail. If the weather keeps me inside, I substitute a HIIT workout at home.

Equipment: running shoes, music player (optional)

Workout Time: ~25 minutes; Total Time: 30-40 minutes

Saturday: Cardio: Walk

My husband and I walk into town to get cups of joe to-go at our favorite coffee shop and walk back home. We take routes with the steepest hills, easy to do in Westchester County, to give our workout a boost. The loop takes about an hour and about one-third of the walking is uphill.

With more time available on the weekends, my husband and I do this entire 50 minute digital workout video together. The structure is ten-minute segments each of upper body, thigh, glute and core strength and flexibility training followed by one ten minute full-body flexibility segment. The concept is high repetition of a fusion of traditional strength training, yoga, Pilates and Lotte Berk Method exercises to strengthen, lengthen and tone muscles. The only segment that requires special equipment is the upper body piece using one set of free weights.

Add to this, I home cook most of our family meals and you can see my fitness plan is pretty gosh-darn old-school.

The point here is to illustrate that getting fit doesn’t require expensive gym memberships or the time wasted getting there and back. Nor do you need an extra room in the house filled with home gym equipment. All that’s needed is a little creativity and a commitment to just try a few accessible, inexpensive options in your home or outdoors and go with what feels good to you. Invest prudently in the minimum of what’s needed to make your workouts safe, effective and enjoyable. In no time at all, you’ll be rocking out your workouts old-school style too.

Despite reports that our economy is in a post-recession, personal finances remain tight. With lack of affordability being cited by sedentary Americans as a major reason (along with lack of time) for not being able to exercise regularly, the current state of family budgets doesn’t bode well for those wanting to make fitness a priority. The reality is being fit need not be a pricey endeavor. Like everything else we need, when money is tight, we have to set priorities, shop wisely and be creative.

The trick is fitness is not a one-size-fits-all matter. The type of exercise I enjoy may be the type you hate. So, buying the least expensive equipment or gym membership without regard to what you enjoy isn’t the best way to go. The key is to know what type of workouts you are most likely to be motivated to do and then find the least expensive way to make it convenient for you to do it. The following are some ideas for how you can accomplish just that.

Cardiovascular Exercise

Walking or Jogging: If this is your favorite form of cardio exercise, you’re in luck because it’s also one of the cheapest. All you need is a quality pair of sneakers and a place to amble. Good quality athletic footwear can be purchased for under $100. Refrain from wearing them when you’re not working out and they’ll last longer. Put aside a small amount in your budget for extreme weather days. Use your rainy day cash to purchase inexpensive day-passes at a local gym to get your workout done on a cardio machine. If you prefer not to exercise alone but don’t have a workout buddy, get a fitness tracking app for your phone or tablet. Many of these apps have a social networking feature to give you the experience of exercising with a group.

Group Exercise Classes: The reason this is a popular form of exercise is because the social aspect of it helps motivate us to attend regularly and workout harder while we’re there. There’s no at-home substitute for this. So, shop around remembering that sometimes the smaller studios are cheaper than a larger gym or club. Keep in mind the convenience aspect. If the least expensive studio isn’t near your home or on your route to work, you’ll probably attend a lot less often compared to a studio that may cost a little more but is right near your office.

Exercise Caution:Gym/Club Memberships: The statistics show most people don’t get their money’s worth out of these. If you feel you have no other options for exercise, then shop around for the best deal at a place that is conveniently located to home/work and has what you will use. Home Cardio Equipment: Even if you have the space for it, it doesn’t mean you’ll use it. Cardio equipment is great for those who already exercise regularly but has a very poor track record for those who purchase for the purpose of beginning a fitness program. And it’s expensive. DVDs/Workout Online Subscriptions: It’s true these are inexpensive but if you don’t use them they are costly in the end. Try some free online workouts or rent/borrow exercise DVDs for a month. If you’re doing these workouts consistently 3 or more times a week for an entire month, then you can feel confident purchasing.

Strength & Flexibility Exercise

While cardiovascular exercise can be tricky to maintain on limited funds, strength and flexibility training can be accomplished at home with minimal expense. It’s even possible to have everything you need with very limited space. The price points listed are from Dick’s Sporting Goods website.

Must Have: It is possible to get a full-body strength workout using body weight alone. Therefore, I contend the only piece of equipment one must have for strength and flexibility fitness at home is:

Exercise Mat: If you have carpets at home, a standard thickness mat will work just fine ($20-25). If you have harder surfaces where you’ll be working out, such as hardwood, get a thicker mat ($25-30).

Good to Have: If you’re serious about incorporating a regular strength training workout into your fitness routine (and you should be), adding options and variety is important to keep it fresh and stave off boredom. Luckily this can easily be achieved with just a few pieces of external weight resistance equipment:

Resistance Tubes: If space or money is especially tight, these versatile tubes give you everything you need. I recommend a set with 3 to 5 different resistance levels and a door mount feature ($30-35).

Free Weights & Medicine Balls: If you have some space and a little more to spend, these are the best choices. Don’t bother with an entire set of each or both. They are so versatile that a mix of 3 or 4 free weight pairs ($15-25 ) and medicine balls ($15-25) is all you need for unlimited strength training options. My recommendation for a set of three: 4 lb medicine ball, pair of 5 lb free weights & pair of 8lb free weights. If you can afford a fourth option, add a 10 lb medicine ball.

Bonus Items: Have more space and a little more to spend? These items are great for incorporating balance challenges:

Fit Ball: These are sized according to height, so be sure to get the right size for you ($25).

Stability Cushion: Place under feet or hands to add challenge to body weight exercises ($40).

I understand from working with my clients how difficult it can be to begin a fitness program. I know regular exercise won’t be achieved unless one is truly motivated to do so, even if the person has unlimited time and funds. So, the first barrier to cross is to find what motivates you. It is only then that you will make the time and, as I hope I’ve been able to show you today, find a away to afford it. But remember, the cost of not being fit is much greater.

There’s a lot of talk about budgets lately. This week, I’m taking the budget talk away from the national scene and making it personal and, specifically, in fitness terms. Money is still very tight for the average family and there is no shortage of ways to spend money on fitness products and services. Unfortunately, many of them are a complete waste of your hard earned money. Read on to sort out the must-buy products from the duds.

Must Have

Quality Footwear: Buy the best quality, proper fitness footwear you can afford. In terms of quality, do not assume that the most expensive means the best. You can get excellent quality sneakers for under $100. Read customer reviews and carefully inspect the construction of the shoes before buying. Proper footwear means that it’s activity appropriate. For example, running sneakers have a rigid sole and shock-absorbing cushioning throughout for high impact. Whereas walking sneakers have very flexible soles with more cushioning on the heel than at the ball for low impact. If you do a combination of high and low impact activities, you may need 2 pairs of sneakers, one for each type of impact. More if you also play a sport that requires a specific shoe such as basketball, tennis or golf.

Proper footwear also means a brand and style that is best suited for the uniqueness of the structure of your feet and stride. If you’re not sure how to select the best sneakers for you, go to a store that is known to have well-trained, knowledgeable salespeople and bring your current sneakers with you. They can examine your worn footwear to determine if you have foot or stride abnormalities and recommend the best brand, style and, if necessary, inserts for you.

Lastly, check the treads of your sports shoes often, once they show signs of significant wear, it’s time to replace them. You only invite injury by trying to stretch out the use of your sneakers.

Sports Bras: If your workouts involve a lot of vertical movement (jogging/running, boot camp, aerobics, dance, etc) you should buy the best quality sports bras within your budget. For A and B cups, a compression sports bra is best. For C cup and above, get a multidirectional support (vertical, horizontal and diagonal support around the cups) sports bra, preferably with a clasp. Extend the life of your sports bras by washing on gentle cycle and line drying.

Good To Have: If You Will Use Them & Can Afford Them

Moisture-Wicking Fitness Clothing: This is particularly important if you have sensitive skin that gets easily irritated. But even if you don’t, the latest fitness clothing feels, looks and functions better than the cotton of the 80s or Spandex of the 90s. The good news is that moisture-wicking fabric is now affordable and available in the activewear sections of discount department stores.

Yoga Mat: These are inexpensive and handy for all types of exercise at home or the gym.

In-Home Strength Training Tools: A pair of 5 pound free weights, one 6 pound medicine ball, and a set of resistance tubes with door mount is all you’ll need to perform an unlimited amount of full-body strength training exercises for a lifetime.

Fit Ball: Inexpensive and a great way to train balance and strengthen your core. It also adds variety to your strength training at home. If you think you don’t have space for it, consider replacing a chair in your home with it.

Personal Trainer: You may be thinking this is a highly biased recommendation. Read this post, maybe I’ll change your mind.

Electronic Exercise Aids: Many of these are free. See this post to see what’s available and will fit your needs.

Be Wary

Full-Service Gym/Health Club Memberships: If you only get to the gym an average of once or twice per week, you’re not using even half of what they have to offer but you’re still paying full price. Memberships to full-service gyms make sense if you use them, on average, 5-7 times a week and take advantage of the variety they offer – equipment, training, classes, spa facilities, etc. The exception to this is if the gym has an indoor pool and you use the pool regularly. If not, you’re better off taking a different approach. If you use only cardio machines, better to get a comparably inexpensive monthly membership to equipment-only gyms such as SNAP Fitness or Planet Fitness. If you prefer the fitness classes offered at health clubs, better to go the fitness studio route such as a Spin or Pilates Studio or one that offers a variety of group classes throughout the week. In these cases, you can choose what makes the most sense – paying per class or a membership level that offers either a certain number of classes or unlimited classes per week – based on how many and what types of classes you actually take.

Cardio Machines for the Home: These only make economic sense for a veteran fitness enthusiast who either doesn’t have convenient access to a gym or exercises nearly daily outdoors and wants an option to workout at home when timing/weather makes it prohibitive. Purchasing an in-home cardio machine as an incentive to exercise rarely works. It’s more likely to collect dust and end up on eBay.

Avoid

The following will always be a waste of money and, sometimes, can be harmful: strength training gadgets that work only one muscle group (remember the ab roller?) or take up a large amount of space, DVDs that contain only one workout, supplements that promise to melt away fat or suppress appetite, or cardio machines that look flimsy and don’t resemble the type of machine you’d see at a gym.

Now you’re armed with the knowledge you need to make prudent fitness purchases. That’s how you become fit and happier on a budget.